Warm-up
2 to 4 minutes in Z1
Then 2 rounds of
5 push-ups
10 OH squats
5 strict pull-ups or ring rows
10 sit-ups
Mobility
CFP squat mobility
*take the time here; open the hips, stretch the quads and hamstrings
Strength
Back squat – work up to a heavy triple for the day. Drop to 90% and complete 2 drop sets of there is time.
WOD
“Helen’s on the crew team”
3 rounds
500m row
21 KBS (53/35#)
12 pull-ups
Gymnastics Add-on
4-5 sets of “ME” strict HSPU’s
*these ME sets should be 2 or 3 shy of failure
